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Start This Plan

4 Week Jump Off!

4 Weeks / 7 Days / 4 Lifts / 2 Cardio / 1 Recovery

Start This Plan

4 Week Jump Off!

4 Weeks / 7 Days / 4 Lifts / 2 Cardio / 1 Recovery

4 Week Jump Off!

4 Weeks / 7 Days / 4 Lifts / 2 Cardio / 1 Recovery

Workout Goals

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

#1

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

Please do not run the entire mile all at once. I want you to try about 60% effort for each attempt. This means you should be moving at a jogging pace that ill get you out of breath, but not too out of breath that you need to stop running before the quarter mile.
* record your time for each set.

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Running Quads / Beginner	Running 4 sets, 0.25 mi , , 04:00 rest	4	0.25 mi	--:--:--			04:00
* run as fast as you are able to for each set with about a 60% effort for each set. * if you need more rest than the 4 minutes. please take your rest. I want you do be able to do your best! Intensity: 60%

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Running

Quads / Beginner

Running

4 sets, 0.25 mi , , 04:00 rest

0.25 mi

--:--:--

04:00

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Scoring: Time

Workout Plan Summary

A daily Movement Routine, With 4 Days of lifting weights, 2 cardio days, and 1 active recovery day.

#2

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	DB Goblet Squat Quads / Beginner	DB Goblet Squat 4 sets, 12,10,8,6 reps, 01:30 rest	4		12,10,8,6	--	01:30
Try and use a heavier weight each set. Since the reps are going lower for each set. Intensity: 50%
	DB Reverse Lunge	DB Reverse Lunge 3 sets, 10 reps, 02:00 rest	3		10	--	02:00
Intensity: 50%
	Prone Lying Back Extension	Prone Lying Back Extension 3 sets, 20 reps, 02:30 rest	3		20		02:30
1. Lying face down. 2. Clasp your hands behind your head. 3. Squeeze your shoulder blade together 4. Squeeze your butt muscles together. 5. Raise as much of your chest off the ground as you are able to. 6. Lower your torso back to the floor, release your butt muscles, and relax your shoulder blades. Intensity: 50%
	Worlds Greatest Stretch Groin / Beginner	Worlds Greatest Stretch 3 sets, 00:01:00	3	00:01:00	--		--:--	3 rds
	Jumping Jack Calves / Very Easy	Jumping Jack 3 sets, 00:00:30	3	00:00:30	--		--:--	3 rds

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Workout Plan Summary

A daily Movement Routine, With 4 Days of lifting weights, 2 cardio days, and 1 active recovery day.

#3

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	DB Bent Row Lats / Intermediate	DB Bent Row 4 sets, 12,10,8,6 reps	4	12,10,8,6	--	--:--
Try and use a heavier weight each set. Since the reps are going lower for each set.
	DB Seated Shoulder Front Raise	DB Seated Shoulder Front Raise 4 sets, 12 reps	4	12	--	--:--
	DB Biceps Hammer Curl Biceps /	DB Biceps Hammer Curl 4 sets, 10 reps	4	10	--	--:--
	Reverse Crunch Abs / Beginner	Reverse Crunch 3 sets, 25 reps	3	25		--:--	3 rds
	Plank Mountain Climber Abs / Intermediate	Plank Mountain Climber 3 sets, 30 reps	3	30		--:--	3 rds

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Log this Workout

Workout Plan Summary

A daily Movement Routine, With 4 Days of lifting weights, 2 cardio days, and 1 active recovery day.

#4

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	Exercise	Sets	Distance	Weight	Rest
	DB Neutral Grip Bench Press	DB Neutral Grip Bench Press 4 sets, 12,10,8,6 reps	4	12,10,8,6	--	--:--
Try and use a heavier weight each set. Since the reps are going lower for each set.
	DB One Arm Shoulder Press	DB One Arm Shoulder Press 4 sets, 8 reps	4	8	--	--:--
	DB Supine Triceps Extension Triceps / Intermediate	DB Supine Triceps Extension 4 sets, 12 reps	4	12	--	--:--
	Incline Push Up Chest / Beginner	Incline Push Up 3 sets, MAX reps	3	MAX		--:--	3 rds for 01:00
as many reps as you are able before you need to take a break.
	Toe Touch Crunch Abs /	Toe Touch Crunch 3 sets, MAX reps	3	MAX		--:--	3 rds for 01:00
as many reps as you are able before you need to take a break.

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Workout Plan Summary

A daily Movement Routine, With 4 Days of lifting weights, 2 cardio days, and 1 active recovery day.

#5

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	DB One Arm Sumo Deadlift	DB One Arm Sumo Deadlift 4 sets, 12,10,8,6 reps	4		12,10,8,6	--	--:--
Try and use a heavier weight each set. Since the reps are going lower for each set.
	Rear Foot Elevated Split Squat	Rear Foot Elevated Split Squat 4 sets, 8 reps	4		8	--	--:--
	One Leg Glute Bridge	One Leg Glute Bridge 3 sets, 25 reps	3		25	--	--:--
	Plank Shoulder Tap Abs / Beginner	Plank Shoulder Tap 3 sets, 00:01:00	3	00:01:00			--:--	3 rds
	Scissor Kick Abs / Beginner	Scissor Kick 3 sets, 00:01:00	3	00:01:00			--:--	3 rds

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Workout Plan Summary

A daily Movement Routine, With 4 Days of lifting weights, 2 cardio days, and 1 active recovery day.

#6

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Bicycling Quads / Beginner	Bicycling 1 sets, 00:30:00	1	--	00:30:00			--:--

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Workout Plan Summary

A daily Movement Routine, With 4 Days of lifting weights, 2 cardio days, and 1 active recovery day.

#7

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Walking Quads / Very Easy	Walking 1 sets, 2.00 mi ,	1	2 mi	--:--:--			--:--
recovery is important. We want to keep our routine of planning for and doing exercise today even though the intensity is going to be low. Intensity: 20%

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Walking

Quads / Very Easy

Walking

1 sets, 2.00 mi ,

2 mi

--:--:--

--:--

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Log this Workout

Workout Plan Summary

A daily Movement Routine, With 4 Days of lifting weights, 2 cardio days, and 1 active recovery day.

Start This Plan

4 Week Jump Off!

4 Weeks / 7 Days / 4 Lifts / 2 Cardio / 1 Recovery

4 Week Jump Off!

4 Weeks / 7 Days / 4 Lifts / 2 Cardio / 1 Recovery

4 Week Jump Off!

4 Weeks / 7 Days / 4 Lifts / 2 Cardio / 1 Recovery

Workout Goals

Workout Plan Navigation

#1

Notes for Week 1, Day 1

Workout Plan Summary

#2

Workout Plan Summary

#3

Workout Plan Summary

#4

Workout Plan Summary

#5

Workout Plan Summary

#6

Workout Plan Summary

#7

Workout Plan Summary